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Peanuts (Moongfali): Benefits, Protein, Side Effects and Who Should Avoid Them

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Peanuts (Moongfali): Benefits, Protein, Side Effects and Who Should Avoid Them Peanuts are one of the cheapest and most protein-rich snacks in India. They are tasty, easy to carry and available everywhere, from street carts to home kitchens. Here is what they do for you, how much to eat, and who should be careful. What Are Peanuts? Peanuts are technically legumes, not tree nuts, and they grow underground. Common forms: Raw or roasted peanuts: the everyday snack. Boiled peanuts: lighter and easier to digest. Peanut butter: a popular spread for gym-goers. Peanut oil and chikki: common, but they carry added fat or sugar. They are 100% plant-based, so they suit vegetarians and vegans. Nutrition (per 100 g raw, approximate) Protein: about 25–26 g Calories: about 560–570 kcal Fat: about 49 g (mostly healthy unsaturated fats) Fibre: about 8–9 g Also contains: vitamin E, niacin (B3), folate, magnesium and zinc Peanuts are very calorie-dense, so portion size matters. A sensible serv...
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Rajma (Kidney Beans): Benefits, Protein, Side Effects and Who Should Avoid It

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Rajma (Kidney Beans): Benefits, Protein, Side Effects and Who Should Avoid It Rajma is one of North India's most loved comfort foods, and it is also a very good source of plant protein. It is filling, cheap and easy to build a meal around. Here is what it does for you, who should eat it, how to cook it safely, and who should be careful. What Is Rajma? Rajma is the red kidney bean. Common types in India: Jammu rajma: small, soft and quick to cook. Often considered the tastiest. Chitra rajma: speckled and mild. Red rajma: the larger, darker, more common variety. It is 100% plant-based, so it suits vegetarians and vegans. Nutrition (per 100 g dry, approximate) Protein: about 22–24 g Calories: about 330–350 kcal Fibre: about 15 g Fat: very low Also contains: iron, folate, potassium, magnesium and B vitamins 100 g dry becomes about 250–300 g once soaked and cooked, so a normal serving is 30–50 g dry, which gives roughly 7–12 g of protein. Benefits of Rajma Strong plant prote...
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Sattu: Benefits, Protein, Side Effects and Who Should Avoid It

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Sattu is a traditional Indian superfood, especially popular in Bihar, Jharkhand and Uttar Pradesh. It is cheap, needs no cooking and mixes into a drink in a minute. Here is what it does for you, who should have it, and who should be careful. What Is Sattu ? Sattu is a flour made from roasted grains or pulses. The most common type is made from roasted chana (Bengal gram). Some versions are blended with roasted barley or other grains. Chana sattu : higher in protein. Barley (jau) sattu: lighter, with less protein. Mixed sattu: a blend of the two. Because it is already roasted, it can be eaten without further cooking. It is not the same as raw besan (chickpea flour), which is unroasted and needs to be cooked. Nutrition (per 100 g, approximate) Protein : about 20 g for chana sattu (less for barley or mixed versions) Calories: about 380–410 kcal Fibre: about 15–18 g Fat: low Also contains: iron, magnesium, potassium and B vitamins Values vary by brand and blend, so check the lab...
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Chana (Chickpeas): Benefits, Protein, Side Effects and Who Should Avoid It

Chana is one of the most budget-friendly high-protein foods in India. It is filling, easy to find and works as a snack or a full meal. Here is what it does for you, who should eat it, and who should be careful. Chana ? Chana comes in a few common forms: Kala chana (black chickpeas): smaller and darker, with more fibre. Often boiled or sprouted. Kabuli chana (white chickpeas): larger and creamier. Used in chole. Roasted chana (bhuna chana): a crunchy, ready-to-eat snack. Besan (chickpea flour): made from ground chana. All are 100% plant-based, so they suit vegetarians and vegans. Nutrition (per 100 g dry, approximate) Protein: about 19–20 g Calories: about 360 kcal Fibre: about 12–17 g Fat: low (about 6 g) Also contains: iron, folate, magnesium, potassium and zinc 100 g dry becomes about 250 g once soaked and boiled, so a normal serving is 30–50 g dry, which gives about 6–10 g of protein. Benefits of Chana Good plant protein. A strong, cheap protein source for vegetarians and vegans. Ve...
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Moong Dal: Benefits, Protein, Side Effects and Who Should Avoid It. Moong dal is one of the easiest and most affordable high-protein foods in Indian kitchens. It is light on the stomach, cooks in minutes, and is often the first dal doctors and dietitians suggest. Here is what it does for you, who should eat it, and who should be careful.

What Is Moong Dal? Moong dal comes from the green gram (moong bean). It is sold in three common forms: Whole green moong (sabut moong): highest in fibre, takes longer to cook. Split with skin (chilka moong): a middle option. Yellow moong dal (dhuli moong): skinned and split, the quickest to cook and the easiest to digest. It is 100% plant-based, so it suits vegetarians and vegans. Nutrition (per 100 g dry, approximate) Protein : about 24 g Calories : about 340–350 kcal Fibre : about 15 g Fat : very low Also contains : folate, iron, potassium, magnesium and B vitamins 100 g dry swells to roughly 250–300 g once cooked, so a normal serving is 30–50 g dry, which gives about 7–12 g of protein. Benefits of Moong Dal Good plant protein. It is a solid protein source for vegetarians and vegans, especially at its price. Easy to digest. It is among the lightest dals, which is why it is common in khichdi and recovery meals. Helps with fat loss. The protein and fibre keep you full on fewer calorie...
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Paneer: Benefits, Protein, Side Effects and Vegan Alternatives. Paneer is India's favourite vegetarian protein. It is soft, tasty and easy to cook, which makes it a staple for people trying to build muscle or eat better. Here is what it offers, who should eat it, and who should skip it.

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What Is Paneer? Paneer is a fresh, unaged cheese made by curdling hot milk with lemon juice or vinegar and pressing the curds. It contains no rennet, so it is vegetarian. Nutrition (per 100 g, approximate) Protein: about 18 g Calories: about 265–300 kcal (full-fat) Fat: about 20–22 g (low-fat paneer has much less) Calcium: high, good for bones Also contains: phosphorus, vitamin B12 and some zinc Values vary by brand and milk type. A normal serving is 50–100 g, which gives roughly 9–18 g of protein. Benefits of Paneer Good protein source. It contains casein, a slow-digesting milk protein that keeps you fuller for longer. Supports muscle gain and recovery. It has all essential amino acids. Strong bones and teeth. The calcium and phosphorus help bone health. Keeps you full. The protein and fat help control hunger, which can help with weight management when portions are controlled. Source of vitamin B12. This is hard to get from many vegetarian foods. Versatile and tasty. Easy ...
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Soya Chunks: Benefits, Who Can Eat Them, Best Combinations and Who Should Avoid

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Soya Chunks: Benefits, Protein, Side Effects and the Man Boobs Myth Soya chunks (also called soya nuggets or meal maker) are one of the cheapest high-protein foods in India. Dry soya chunks contain about 52 g of protein per 100 g, more than paneer, dal or eggs by weight. Here is what they do for you, who should eat them, and who should skip them. What Are Soya Chunks? Soya chunks are made from defatted soy flour, the leftover after soybean oil is extracted. The flour is shaped and dried into chewy chunks. They are cheap, last for months, and absorb any masala you cook them in. Nutrition (per 100 g dry, approximate) Protein: about 52 g Calories: about 340 kcal Fibre: about 13 g Fat: very low Also contains: iron, calcium, magnesium and B vitamins Note that 100 g dry becomes about 250–300 g once soaked and cooked, so a normal serving is 25–30 g dry, which gives roughly 13–15 g of protein. Benefits of Soya Chunks High-quality vegetarian protein. Soy is a complete protein, so i...
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